Comparing Nutrients in 7 ounces Puddings, chocolate flavor, low calorie, regular, dry mix VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, regular, dry mix	Oranges with Peel	Recommended Dietary Allowance
Energy	25% 724kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.13g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.7% 20g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	35.7% 20g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, regular, dry mix	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.76% 1.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, regular, dry mix	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.92% 99mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	96% 7.68mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.3% 345mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	440% 6600mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate flavor, low calorie, regular, dry mix VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, chocolate flavor, low calorie, regular, dry mix versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix vs Oranges with Peel :

• 7 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix have 2.1 times more Vitamin B2 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 4 times more Vitamin B1, 5.7 times more Vitamin B5, 3.4 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Oranges with Peel provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Puddings, chocolate flavor, low calorie, regular, dry mix vs Oranges with Peel :

• 7 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix have 15 times more Copper, 4.8 times more Iron, 7.9 times more Magnesium, 7.9 times more Phosphorus, 2.9 times more Potassium, 7.3 times more Selenium, 1663 times more Sodium and 13.5 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.4 times more Calcium and 12.1 times more Water than Puddings, chocolate flavor, low calorie, regular, dry mix.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix have 5.8 times more Energy, 10 times more Fat, 45.1 times more Saturated Fat, 4.8 times more Carbohydrate, 2.2 times more Fiber and 7.8 times more Protein than Oranges with Peel .
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.